05/10/24 - #127

Good morning. In today’s edition:

  • What Are Some Good High Fibre Foods to Consistently Add to Diet?

  • Ozempic Isn't Linked to Suicidal Thoughts, U.S. And European Health Agencies Find

  • Poverty Tops Smoking as a Major Death Risk in the US : a Study Found That Black and White People Who Earned Less Than $15,000 a Year Died, on Average, More Than 10 Years Earlier Than Those Whose Annual Income Exceeded $50,000

  • People Who Get “Catch-up Sleep” on Weekends Are Less Likely to Have Depressive Symptoms | the Association Was Notably Stronger Among Men, Individuals Under the Age of 65, and Those Who Sleep Fewer Hours on Weekdays

…and lots more. Have a great day!

FOOD & NUTRITION

What Are Some Good High Fibre Foods to Consistently Add to Diet?

Getting enough fiber is key for a healthy body, especially as we grow older. Here are eight delicious foods full of fiber to add to your meals:

  1. Avocado: Avocados are loaded with healthy fats and vitamins, and they contain about 7 grams of fiber per 100 grams.

  2. Beans: Beans are easy on the wallet, easy to cook, and pack a whopping 16 grams of fiber per 100 grams. They're good for your heart and can help with weight loss.

  3. Popcorn: Plain popcorn is a fantastic snack with around 15 grams of fiber per 100 grams. Just be cautious with added butter or oil, which can reduce its fiber content.

  4. Chia Seeds: These tiny seeds are nutritional powerhouses. They have about 34 grams of fiber per 100 grams, plus magnesium and calcium.

  5. Whole Grains: Oats, quinoa, and brown rice are whole grains rich in fiber, with about 7 grams per 100 grams. They can lower the risk of diabetes and heart disease.

  6. Berries: Blueberries, strawberries, and raspberries not only taste great but also offer around 4 grams of fiber per cup.

  7. Almonds: Packed with nutrients, almonds contain roughly 13 grams of fiber per 100 grams.

  8. Dark Vegetables: Broccoli, Brussels sprouts, and kale are full of fiber. They have many vitamins and minerals to keep you healthy.

Eating these fiber-filled foods can help digestion. They also lower cholesterol, regulate blood sugar, and leave you feeling great. Next time you're at the store, make sure to pick up some of these nutritious options!

WEIGHT LOSS

Ozempic Isn't Linked to Suicidal Thoughts, U.S. And European Health Agencies Find

Recently, people worried about Ozempic, a drug for weight loss and diabetes. The worries were about its link to suicidal thoughts. However, the U.S. and European health agencies both reviewed the issue. They found no strong evidence supporting such a link.

The European Medicines Agency finished a nine-month investigation. They found no clear link between Ozempic and suicide. The U.S. Food and Drug Administration reached the same conclusion earlier this year. But, it continues to monitor the situation.

Some users reported suicidal thoughts while taking semaglutide, the active ingredient in Ozempic. But, the overall data doesn’t show a direct link. Despite some reports of suicidal thoughts, they are relatively low. This is compared to the millions of people prescribed semaglutide.

Health experts emphasize the benefits of semaglutide. It leads to big drops in blood sugar and body weight. Research suggests that people taking semaglutide. They may be less likely to report suicidal thoughts. This is compared to those taking other weight loss or diabetes medications.

The reasons for these reports of suicidal thoughts are unclear. But, some theories suggest that the medication's effect on appetite could impact mood. This may be especially true for people who use food to cope with depression.

Health agencies continue to monitor the situation. Patients should discuss any concerns or side effects with their providers. This will ensure safe and effective treatment.

HEALTH

Poverty Tops Smoking as a Major Death Risk in the US : a Study Found That Black and White People Who Earned Less Than $15,000 a Year Died, on Average, More Than 10 Years Earlier Than Those Whose Annual Income Exceeded $50,000

New research from Vanderbilt University Medical Center shows that being poor can be deadlier than smoking. Over the past 40 years, the gap between rich and poor Americans has gotten wider in terms of health and income.

The study found that people making less than $15,000 a year died more than 10 years earlier on average than those making over $50,000 a year. This shows how big a problem poverty is for our health.

Dr. Wei Zheng, who led the study, said that poverty's impact on health is even bigger than smoking, which is the main cause of preventable death in the U.S.

The study looked at over 79,000 people aged 40 to 79. More than half of them made less than $15,000 a year. This helped researchers understand how poverty affects different groups of people.

People with low incomes had unhealthy habits. They had a much higher risk of dying early. This was compared to those with more money and healthier lifestyles.

Even if some poor people tried to be healthy, they still faced big challenges like not having enough healthy food or easy access to healthcare.

The study shows that unless we do something about poverty, the gap between rich and poor in health will keep getting worse. We need to make sure everyone has a fair chance to live a long and healthy life, no matter how much money they make.

People Who Get “Catch-up Sleep” on Weekends Are Less Likely to Have Depressive Symptoms | the Association Was Notably Stronger Among Men, Individuals Under the Age of 65, and Those Who Sleep Fewer Hours on Weekdays

In today's busy world, many adults skimp on sleep during the week. But can catching up on sleep over the weekend make a difference in how we feel? Recent research says it might.

A study looked at over 7,000 American adults between 2017 and 2020. It found that people who slept longer on weekends to make up for lost sleep during the week were less likely to feel sad or down. This was especially true for men, folks under 65, and those who didn't get much sleep during the week.

Even just a bit of extra sleep on weekends, like 0 to 2 hours, seemed to help. But the study also showed that there's a sweet spot – too much weekend sleep might not be as helpful.

However, the study has its limits. It couldn't say for sure if catching up on sleep directly caused people to feel less sad.

But it does suggest that getting some extra sleep on weekends could be good for your mood. So, if you're feeling stressed or down during the week, making time for a bit more sleep on the weekends might be worth a try. It could help you feel better and more ready to take on the week ahead.

✢ A Note From Hem Hero

The information in this health newsletter is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment; always consult your healthcare provider with any questions or concerns you may have regarding your health. The publishers are not responsible for any actions taken by the reader based on the information provided.